We may earn a commission from the links on this page.
Vitamin D is very important for health, but it doesn’t just mean bone health. Humans need vitamin D for immune function, cell growth and repair, and many other things. We get vitamin D from sunlight and food. Let’s see which foods have the most vitamin D.
You don’t need to get all your vitamin D from your diet.
Before discussing food sources, I would like to address the question of where vitamin D comes from in the first place.The main light source is sunlight and Therefore, if you get enough sunlight, you don’t have to worry about meeting your needs with food and vice versa.
How much sun exposure do you need to get enough vitamin D? It depends on your latitude on Earth and how dark or light your skin color is. As a benchmark, consider the following: this research A comparison of sun exposure in Miami and Boston. In summer in Miami, it only takes a few minutes for someone with medium skin tone (the type that tans easily, but still can) to get their vitamin D for the day. In winter in Boston, it might take the same person two hours to get the same amount of vitamin D, even if they are loaded with luggage.
Medical experts generally agree that if you’re not sure whether you’re getting enough vitamin D from your diet or sunlight, you can simply take a supplement. The sun’s rays, which convert vitamins, are the same rays that can cause skin cancer, so it’s safer than trying to meet all your needs through sunlight.
Getting more vitamin D through your diet is also an option. Let’s take a closer look.
How much vitamin D is in daily foods?
Although there is not much agreement on how much vitamin D we need, the US National Institutes of Health has determined that: 600 IU (International Units) is enough for almost everyone from 1 year old to 70 years old. If you are over 70 years old, you should take 800 IU.
The daily intake on nutrition facts labels is based on a goal of 800 IU (recommended for seniors), so most people don’t actually reach 100% of their daily intake. Just 75% of that is fine.
Them international unit Vitamin D exists because different forms of vitamin D are found in foods, and some have a stronger effect on the body than others. Generally, 600 IU equals 15 micrograms of vitamin D, but IU eliminates the need to track which types of vitamins are in your food.
Oh, and the 600 IU or 800 IU recommendations assume you’re getting minimal sun exposure. This is for those bundling up in Boston, not those sunbathing in Miami.
Easy ways to add vitamin D to your diet
Eat more fatty fish
Fish fat contains large amounts of vitamin D, so fatty fish such as trout and salmon tend to be good sources of the vitamin.
If I may rant for a moment, cod liver oil has always been at the top of the list of sources of vitamin D, as if people were buying it and taking spoonfuls of it like in the old cartoons. (Some may do that. If this is you, stop reading now.) I’m going to go through the list as if cod liver oil doesn’t exist. However, if you really want to get your vitamin D this way, by all means, buy something on amazon.
If you enjoy eating fish, here’s how much vitamin D is found in different types of fish. All of these lists are from the USDA and indicate levels per 3 ounces of cooked fish.
-
Trout (Rainbow, farmed): 645 IU
-
Salmon (sockeye salmon): 570 IU
-
Tuna (light canned): 229 IU (or 460 IU for small cans)
-
Tilapia: 128 IU
-
Fish sticks: unfortunately only 1 IU
Other animal foods that are good sources of vitamin D
Some land animals also produce enough vitamin D to be considered as good sources of vitamin D.
Milk is famously a good source of vitamin D (cartons often say “vitamin D milk”). Milk fat naturally contains vitamin D, so skim milk usually doesn’t contain much vitamin D, but whole milk does contain vitamin D, and to boost its levels even more. They are often fortified with vitamin D.
eat more fortified foods
A food is “fortified” with a vitamin if it has vitamins added to it. Since many people don’t drink milk, there are several similar drinks available with added vitamin D.
-
Fortified plant milk: Please check the label. It is often similar to whole milk.here it is silk brand soy milk 120 IU per cup.
-
fortified orange juice: Please check the label. However, this: simply orange 200 IU per cup.
-
fortified cereal: Please check the label.Even something like sweet cereal cinnamon toast crunch There are 240 IU per serving.
I understand. Although plant-based foods are naturally low in vitamin D, many of these common foods are fortified with vitamin D. Between food, sunlight, and a “don’t think about it” approach of just taking vitamin D supplements, it’s not that hard to meet your needs.
